A)

3 sets:

5 front squat @ 31×1

60 sec rest

10 dead lifts

60 sec rest

* increase weight each set

 

B)

Weighted pull ups

6 x 2

rest 60 seconds

 

C)

2 sets:

1 minute max SDHP

1 minute rest

1 minute max bounding box jumps

2 minute rest